Adarq.org

Oh ok I get it now, so how many monkeys did your dumps kill?

a few.. but those bugs were found/fixed prior to them being merged into the master code base.

if a bug still exists at this point, it might kill some important monkeys because now it's in the master code base, which will be used in production environments.

hope that doesn't happen :F

dammit tonight sucked.. but i got something working.

stressed out, bit my fingernails bad.

<- stupid

04/28/2016

Bio: Morning

wakeup = 11:30 AM
fell_asleep = 3 AM
- horrible sleep though
bw = 149
morning resting heart rate = didn't measure
soreness = none
aches = right hip slightly, shins a little achey, lower back a little achey
injuries = toenails wrekt
feel = ok



Food

11:30 AM

- 2 x wheat bread with peanut butter
- beet + tart cherry juice



Session: Afternoon

3 PM
- hot as fuq.

run to court:
- 3.73 mi in 27:04
- pace: 7:15 min/mi
- temperature: 84 F @ 55% humidity, feels-like 87 F

some jumps:
- crap, legs weak
- ~10'2" highest

run home:
- 3.63 mi in 32:32
- slow but, lots of worm running, working on hip extension

jump rope:
- 5 x 400
- felt good

completely drenched.



Food

6 PM

- 2% milk



Food

8:30 PM

- huge stir fry: whole grain couscous, grilled chicken, broccoli, cauliflower, carrots, olives, olive oil, lemon juice, mixed nuts, honey
- orange
- banana
- green tea



Food

10 PM

- hot mint tea
- biscotti



Food

predicted

1 AM

- greek yogurt
- grape fruit juice


elbow a bit sore after jump rope. even if it affects my tennis elbow, it shouldn't actually damage it AFAIK. It's a pretty low intensity movement. not too worried about it, but hope I can continue to get rid of this issue whilst still jump roping.

in May (and end of April), going to jump rope more (after running) & work more on exaggerated form running with large hip extension. Also want to start waking up earlier again.

pc

do you mean a 17:57 5k?

oh duh 5k is 3.1 miles, not 3. my bad. 18:38 should be more than doable, you're less than a minute off with zero coaching and not much specific training. ever think about doing 800m repeats in under 3 mins, just to learn the pace without tuckering yourself out too much?

just removed this big monstrosity toenail on top of a toenail:






also took some pics of my NB 5000 v2's.. and found a small nail in one of them:





oh also. If you run by the canal, you can see these big ~3+ foot iguanas chillin` on the rocks:

woord. just got my auto-generated code stuff finally working (the app works again).. basically lost 2 weeks of work coding the forum by working on this auto-generation stuff.. but, was well worth it. ~2,000 lines of code for the auto-generation library, then ~100 lines of code using it, so say ~2100, yields 16,000+ lines of generated code that I would have had to actually manually write.

winning.

edit: I already wrote those 16k manually.. so now I get to throw that out. And now moving forward, I won't have to write any of that boilerplate. double winning.



hoping to get something done tomorrow, but going to be hard with:
1. heat game
2. 60 minutes
3. game of thrones
4. silicon valley
5. veep
6. john oliver

lmao.

gn!

hips were quite achy today.. right hip is usually achy.. sucks. need to be careful stretching them. Simply stretching my hips at all can cause them to become very achy... but, they are also tight.. catch-22.



05/1/2016

Bio: Morning

last night's sleep: good
last night fell asleep: ~5 AM
wakeup = 1:15 PM
bw = 149
morning resting heart rate = didn't measure
soreness = right hamstring slightly, right pec
aches = left & right hip slightly (right more-so), low back slightly
injuries = toenails slightly wrekt! 1 black toenail instead of 4
feel = good


toenails felt great today!!! 
- only have one black toenail right now.. fixed those other 3.
- hoping they stay healthy and don't die again



Food

1:30 PM

- 2 x wheat bread with peanut butter
- green tea
- beat + tart cherry juice
- chocolate chip cookie



Food

4 PM

- propel with added salt



Session: Evening

5:30 PM
- hot + humid, drenched by the time i got to the court

run to court:
- 3.88 mi in 26:56
- pace: 6:56 min/mi
- speed: 8.6 mph
- max speed: 10.7 mph
- splits: 6:12, 6:36, 6:51, 8:16 *CRAMP*

cramped up on mile 4. sucked. good run though.. was moving nice.


jumps:
- L-SLRVJ recent PR: ~10'6" 
- got it at jump ~12
- jumps started off meh, but then I started to feel good and my runups got alot faster


run home:
- 3.88 mi in 35:37
- worked on stride length with slow stride frequency.. so focus on hip ext

- also may have figured out how to run like an olympian.. I have this obsession with trying to clear these successive pavement steps, when I do this overstriding stuff.. so, each step is ~4.5 feet apart. Something clicked today and I did several short runs clearing the steps so powerful/fast, using a stiffer leg/hip dominant style.. every single time I did it, I hit 8 mph, which is good. If I did that fresh, it might be more like 10 mph (i'm theorizing).

(edit: I have other areas of sidewalk where the steps are ~6 feet apart too, which could eventually be useful).

i've done this before several times, but it never really clicked like it did today.. it may sound crazy but, I think there is something to this technique/drill... I mean it makes sense, it's a stride length drill, but, how you achieve that length (via more of a stiff bounce) could be the key.

my legs/shins feel a bit more tired than usual so, could be from that.. I need to be careful with it.

Also, I can keep it going.. it's not like I get tired after some short distance.. so it seems to be a style I could implement for actual distance.

I watch a few elite runner vids per day and there's just something, other than VO2/lactic threshold etc, that they are doing that I am not seeing. My interest is more about how they are generating so much power whilst looking so relaxed/effortless, at various paces.

<a href="http://www.youtube.com/watch?v=rIWJgLxCDY4" target="_blank">http://www.youtube.com/watch?v=rIWJgLxCDY4</a>

I think i'm on to something with this one.. much more so than caring about foot strike. This technique basically makes it feel like my legs are pogo sticks..

I also think that's why i've been so obsessed with midfoot/forefoot previously.. I just don't see how I could reach high speeds with my natural foot strike, using my current running form. So it made sense to default to a more explosive/bouncy foot strike, which I can hit much higher speeds with.. However, that wrecks my calves and actually becomes slow if i'm tired; I lose alot of pop if i'm fatigued.

So instead of foot strike.. I could perhaps achieve the same effect by focusing on this 'stiffer leg strike' which is MUCH more hip (but much more quad too; just much more of everything).

A proper running coach might go "duh that's how you're supposed to do it", but I don't hear anyone talking about that on youtube videos etc (coaching vids). There's so much obsession with foot strike but hardly anyone mentions how the hips should feel, or about dorsiflexion and such. So i dno.. still trying to figure this thing out.

I know i've rambled quite a bit, forgive me.



Food

7 PM

- 2% milk



Food

10 PM

- big stir fry: brussels sprouts, carrots, various peppers, mixed nuts
- 6 chicken tenders
- banana



Food

11 PM

- hot mint tea
- biscotti



Session: Stretching

12 AM - 1 AM

- very good stretching
- hips feel tight tho



Food

3:30 AM

- greek yogurt
- 3 x banana
- propel with added salt



Session: Recovery

4:30 AM

- 15 minute, very hot shower
- several bouts of very hot direct water on each hip



got LOTS of coding done today.. gr8 day.. also heat won.. also, Game of Thrones wtf?

also.. Silicon Valley is actually a nightmare, reminds me of what happened at my previous job.. funny as fuq tho.. lmao.

pc!